New Year, Start Here: 7-Day Beginner Trainer
Fifteen years ago, I walked into a gym for the first time. It was supposed to be a life-changing moment.
Just twenty minutes later, I walked out.
I tried again a week later, visiting a new facility, and left even sooner. The truth is, I tried many times to begin a fitness program. And over and over again, I failed. Looking back, I can see that it was a cocktail of bad decisions that made transforming my body much more difficult than it needed to be. Maybe I was too stubborn. Maybe I was too weak. I do know for certain that I wasn't prepared.
Two years after I first walked into the world of iron and protein, I finally found my way. The gym has been a part of my life ever since. Now it's my turn to pay it forward.
I'll be honest—and this probably won't come as a surprise to many of you—there's a lot of bad information that makes starting a new program overly complicated. I've seen people fall for that bad information over and over. It's not pretty. Yes, it's great to have options, but when you have too many, it's hard to determine the best route.
The Simple Key To Success
That's the reason you're here: to find the answers you need, the programs that work, and the nutrition guidance that will finally give you the means to change your body. The time has come. Take a deep breath, prepare your mind, and let the experts at Bodybuilding.com help you bear the load.
Your approach should be simple, so simple that it's nearly impossible for you to fail. Success is the only option. That's all I care about: success and results.
The Bodybuilding.com team and I put together this ultimate guide for anyone starting on the path to a new life. It doesn't matter if you're trying to shed fat, pack on slabs of muscle, or trying diet and exercise for the first time—this program is designed for you. In the spirit of simplicity, do yourself a favor and don't go searching for ten different plans after you read this one. That only leads to trouble. This plan works. It's designed to give you the tools for success. By the end of seven days, you'll have a clear-cut plan that you can build on for the next six weeks, six months, or even sixty years!
We've taken the time, checked out the science, and found the best methods to walk you through the first week of a fitness program. Follow these easy steps, and you'll be well on your way to transforming your body. You might still look and feel like a beginner, but you'll have the knowledge, direction, and guidance to see you through your journey towards health and fitness.
Get Started ///
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This is by far the best trainer on bodybuilding.com
No machines, no 4 sets of 12 reps for bicep curls from every angle.
You squat, deadlift and not a single supplement has been thrown at my face by day 3.
You're well versed in the precise demographics of our 20 million monthly uniques, I'm guessing? Many rank beginners visit us, and we welcome them with open arms. There are tens of thousands of articles on the site for more advanced lifters. No one's getting shortchanged.
I'm a beginner and found this trainer exactly what I needed to get me started on the right path. I love that there's something for everyone, not just those "with higher expectations".
I'll have to chime in and agree with acidpixie...this is what "true beginners" need and it's not meant for experts. Duh! I don't know why you'd expect more when it's clearly aimed at beginners.
I dig this! <3
Definitely gets you pointed in the right direction without feeling totally overwhelmed. I feel like I know quite a bit about wellness with my background but it's always nice to have more resources that break it down even further.
I've lost 6.6 pounds fat over the past 4 days while following this program. I've followed the nutrition guidelines from day one. Is this type of drop common in the first week or are my portions perhaps too small?
I've really enjoyed these 7-days of workouts, lifestyle tweaks and nutritional education. These seven days have given me the Encouragment to DO whilst equiping me with the Knowledge and Tools TO SUCCEED IN MY DREAMS.
What I like about these articles Adam Bornstien has writen is the simplicity of well thought-out, up-to-date information that gives you the power to immediatly act and make changes to your daily routine straight away - little tweaks that make a huge difference in the long run. As simple as these alterations and Work-outs seem to be, Adam Borstien has cleverly given us the best cornerstone foundations to coutinue our own development upon - that's if you heed what he's written!
Seems worth trying out... I'm glad there are guides for beginners here - not all of us are born physical heroes, plus this site is about as good as it gets online.
Just wish there was more for us little guys - being too skinny is as bad as being obese.
I like some of the new ideas for weight training if your stuck inside from bad weather. I live in the mountains so I do have trails to run and have already started my long distance running. Unfortunately, the next morning I was a little sore. I'm looking forward to more help with getting in really beach body ready..I hope!
I chose to "restart" here instead of floundering through starting all these different programs and quitting to find something else that would work for me. At first glance I like the simplicity of the whole program. This is my first short-term goal...to start and finish this starter program. Today being Day 1.
This is amazing! I have been looking for something that starts me out and tells me what to do every single step of the way. As a beginner, I have no idea what's important or where to start at the gym. This will surely help.
Amazing article! It answered so many questions sometimes you have to go back to the very basics of just living healthy to start a new mission for personal gains in and out of the gym.
It's been awhile since I exercised regularly - since September really - and even longer since I went to the gym. Unfortunately my current schedule doesn't allow me to go to the gym, which is quite a distance from my home. Fortunately, I do have a home gym that will have to do, and I hope to add a bar and weights soon. So tonight, I'll start on Adam's 7 day beginner program and I hope get back on track!